We’re Front Loading the Weightlifting this week since more people attend then:)

By Amelia Munro

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit

Weightlifting

2 Cleans + 6 Front Squats (1,1,1,1,1)

Perform 2 cleans from the ground and 6 fronts squats every 3 minutes with increasing weights each roundIntention- work on cycling of the barbell in preparation for the CrossFit Open in 5 weeks

Gymnastics

Weighted Pull-ups (1RM today)

Time cap = 10 minutes

Intention= build to your heaviest weighted pullup. For those of you unable to do weighted pullups, use this time to work on building your pullup strength in class with your coaches providing scaling options

Metcon

Crossfit Games Open 18.1 (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

8 Toes-to-bars

10 Dumbbell Hang C&J 50/35 lb

14/12-Cal RowNote= use kettlebells as options since we have more of them. Green = 50lbs and Yellow = 35 lbs

Intention = repeat a recent CrossFit Open workout and attempt to break your old score